Sunday, May 5, 2024

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We're dedicated to helping people eat healthy and live fuller lives. If you’ve got something to share that could help, we’d love to hear it.




Whether it’s a story about your experiences managing weight loss on paleo or keto diets, intermittent fasting, or just tips on eating healthier in general - we want to hear it.


We strongly believe knowledge should be shared; not hoarded for personal gain. So please email us your stories and recipes at [email protected] and help us spread the word about how anyone can achieve optimal health and wellness through proper nutrition.


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Frequently Asked Questions

Can I have alcohol on the Mediterranean Diet?

Yes, you can enjoy moderate alcohol consumption as part of the Mediterranean Diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Dry wines, beer and spirits made with only natural ingredients such brandy vodka, whiskey or gin are acceptable beverages. High sugar cocktails and heavy spirits should be avoided. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.


What are the basic principles of the Mediterranean diet?

Mediterranean diet is a lifestyle choice that focuses on healthy and nutritious foods and regular physical activity. This diet emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. It also encourages red wine in moderation. These are the basic principles of the Mediterranean diet:

  1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
  2. When possible, choose fresh ingredients over prepackaged processed foods.
  3. For a rich flavor, use herbs over salt.
  4. You can incorporate physical activity into your day, such as going for a walk after dinner and taking part in a class.
  5. Enjoy sharing meals and enjoying the company of friends and family.
  6. You can practice mindful eating by paying more attention to the textures, flavors, and smells in your food. This will help to identify when you feel satisfied and full.


Is the Mediterranean diet too expensive?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Many staple foods can easily be found at your local farmer's market or grocery store. It can be costly to buy organic products, higher-quality proteins, and special items such as extra Virgin Olive Oil. Therefore, make sure to have a budget and plan your meals accordingly. Saving money is possible by using leftovers from past meals, and bulk-freezing food such as fish or grains.


How can I lose weight using the Mediterranean diet

Yes, it's possible to lose weight with the Mediterranean Diet. The Mediterranean Diet's emphasis on whole foods, such as fruits and vegetables, and high-quality fats like olive oils, can help to reduce calories and provide essential nutrients that will improve your overall health. Incorporating physical activity into this eating style can also support weight loss by burning excess calories. A positive mindset, coupled with a reduction in processed foods, red-meat consumption, and sugar intake, can help to maintain a healthy body weight.


Statistics

  • The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
  • The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
  • One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
  • Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

heart.org

ncbi.nlm.nih.gov

researchgate.net

nejm.org

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet is a great way to improve overall health and quality of life. Healthy fats, whole grains and legumes are all part of this eating plan. Fresh fruits and vegetables are also included in the daily meals. These eating habits can provide health benefits like better blood lipids, glucose control, reduced chance of depression and certain types cancer, better heart health, improved cognitive function, weight management and better overall health. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

  1. Switch to nutrient-dense foods like hummus or traditional greens such as beans and chips in place of high-calorie snacks.
  2. You can increase the variety of your diet by using spices and other sources that are derived from fruits, vegetables, and nuts.
  3. Integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.
  4. For added nutrition, consume moderate amounts of yogurt, cheese, milk, and milk throughout your day.
  5. Instead of traditional oils, you can use olive oil as your primary cooking fat.
  6. You can also enjoy a glass or two of red wine for a complete Mediterranean experience.

If you are willing to make small changes to your daily meals, you can easily adopt Mediterranean eating habits. You will reap the potential health benefits and still enjoy your food. Combined with regular averagely vigorous physical activity, one could see even more significant increases in short-term results along with long-term positive impacts on body composition and overall status/health benefits, including chronic disease prevention.




Resources:


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BCH Lecture: The Mediterranean Diet

Internist Dr. Elizabeth Cruse, BCH’s medical director of quality improvement and population health, describes key components of the Mediterranean Diet. She


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Mediterranean Diet What I Eat in a Day (Pescatarian)

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Longevity and the Mediterranean Diet | Fitness Over Forty

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Pineapple Breakfast Cake

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These 5 Mediterranean “LONGEVITY FOODS” Have Promising Benefits

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Santorini Melitinia

Sweet cheese-filled pastries abound all over the Greek islands and are mainly Easter specialties. Melitinia hail from Santorini and from Tinos. The post


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Roasted Artichoke Hearts

Roasted artichoke heart appetizer is made from canned artichoke hearts, extra-virgin olive oil, salt, and pepper. It's easy as pie! After 20 minutes,


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The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription

The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular


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Weight Watchers/Healthi weight loss chit chat 4/6/23

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Dr. Berg’s Meals and Intermittent Fasting Pattern

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MEDITERRANEAN DIET BREAKFAST RECIPES (plant-based breakfast ideas)

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Linguine alle Vongole (Linguine with Clams)

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The Best Authentic Lebanese Recipes

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The Island Cooking of Crete

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Mediterranean Keto Diet Meal Plan - What to Eat in a Day

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5 Studies on the Mediterranean Diet — Does It Really Work?

This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.


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Kousa Bil Laban (Lebanese Stuffed Zucchini With Yogurt Sauce)

One of the classical Lebanese recipes is Kousa Bil Laban, which means “zucchini in yogurt” in English. This delicious Lebanese recipe is considered a variation


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Lebanese Seven Spice Seasoning (Baharat)

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3 EASY Mediterranean Dinner Ideas that your family will LOVE!

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BCH Lecture: The Mediterranean Diet

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Air-Fried Chicken For Dinner

Below are the regular oven directions. ingredients Marinade 2 lb. 2 lb. 1 cup buttermilk 1 teaspoon per hot Cajun seasoning. For the breading 1 cup

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Olive Oil Fried Lemon Rings

Fried lemon rings are a bright, vibrant addition to sandwiches, soups, and other dishes. They give even the most basic recipes a cheffy touch. ..

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What Can I Eat On A Low Carb Mediterranean Diet?

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Definitions and potential health benefits of the Mediterranean diet: views from experts around the world - BMC Medicine

The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

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BCH Lecture: The Mediterranean Diet Nov-21

The famously healthy Mediterranean Diet has been associated with a longer life expectancy and lower rates of diabetes, Alzheimer’s disease, obesity, heart


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MEDITERRANEAN KETO! | FIRST WEEK RESULTS!| NICOLE BURGESS

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MEDITERRANEAN DIET DESSERTS | 3 healthy gluten-free recipes

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The Top Clean Keto Foods You NEED to Eat For Maximum Weight Loss

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Churros con Chocolate (Spanish Churros with Chocolate)

In Spain churros are a decadent breakfast or late-night treat. Simple dough is fried and topped with sugar. Then, a rich melted chocolate sauce with..

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Cooking French food, Renovation, French Village lifestyle, French Riviera, French vlog

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The Best Greek-Mediterranean Diet Recipes for Lent

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What Is The Mediterranean Diet? Benefits, Risks And More

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HOW TO START THE MEDITERRANEAN DIET (The HEALTHIEST DIET in the WORLD!)

Come along with me to explore how to start the Mediterranean diet when you eat the Mediterranean way every day. It's the simple combination of ordinary


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Tahini Pie with Phyllo and Walnuts

Try these delicious Lenten tahini filo pastries. The post Tahini Pie with Phyllo and Walnuts first appeared on Mediterranean Diet, Healthy Greek & Blue Zone

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Roasted Leg Of Lamb

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Lemony Fresh Cod and Chickpea Stew

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10 Reasons the Mediterranean Diet is the FUTURE of Fat Loss & Lower Blood Sugar

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Digging into plant-based eating and the Mediterranean diet

Two Parkview dietitians discuss veggie-focused eating.


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Mediterranean Tuna Salad

This delicious and healthy Mediterranean tuna salad is bursting with fresh and vibrant flavors. The combination of juicy tomatoes…The post Mediterranean Tuna

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Mediterranean diet for heart health

The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

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The Best Diabetic Diet is the Mediterranean Diet or Is It? SugarMD

What is the best diabetic diet? Is it a Mediterranean diet? So what makes the Mediterranean diet the best diabetic diet? In this video, Dr. Ergin will talk


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Lemon Ginger Potato Salad (no mayo)

This Lemon Ginger Potato Salad is a mayo free potato salad that is infused with lemon and ginger tea for a zesty, creamy twist on an old classic. The post


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Coca de Trampó (Majorcan Vegetable Flatbread)

The name Coca de trampó comes from the Mallorcan word trempar, which means "to dress" for dressing. It is a fresh salad that can accompany any dish. In this


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Mayo Clinic Minute: Statins and Mediterranean Diet

Vivien Williams has this Mayo Clinic Minute

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Healthy Travel Snacks | Mediterranean Diet

Looking for healthy travel snacks that are not only tasty but also nutritious? Look no further! In this video, we will show you some great Mediterranean diet

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Mediterranean Diet Meal Plan Week 40

We share our family’s weekly Mediterranean diet meal plan simply for meal ideas and recipe inspiration for anyone else looking for suggestions. Please keep in


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Spring Asparagus Recipe Ideas

Sharing a few of my favorite simple spring asparagus recipe ideas, along with nutrition knowledge for this seasonal veggie.The post Spring Asparagus Recipe

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Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms

Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

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Mediterranean Red Cabbage and Chickpea Salad

A hearty, colorful and scrumptious cabbage salad for all occasions. Cabbage is tossed with red pepper and chickpeas and…The post Mediterranean Red Cabbage and

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Why the Mediterranean diet is actually a lifestyle change

ABC News medical contributor Dr. Alok Patel breaks down why the Mediterranean diet is beneficial and why people in the Mediterranean live longer, healthier

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Greek Chicken Gyro

Greek Chicken Gyro, a healthy alternative to the classic Greek gyro you’d find at Greek festivals around the world. Yes, it’s true. We love a delicious gyro

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Mediterranean Shrimp Stir Fry

Mediterranean shrimp stir fry – a simple, delicious and healthy way to serve up a Greek inspired dinner. One of our favorite things to do while we’re in the


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Homemade Pita Chips

Homemade Pita chips are a healthy and delicious snack. See our pita chip recipe below. If you’re looking to make pita from scratch as well, we’ve got you


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Kreatopetes | Greek Meat Triangles

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Caramelized Onions And Feta Phyllo Cups

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Take Your Diet to the Mediterranean

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Healthline Names Mediterranean Diet One of the 6 Best Diets for Heart Health

Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

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The Brain Benefits of a Mediterranean Diet

Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older


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Mediterranean Diet Best for Those With Long COVID

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Researchers Find Mediterranean Diet Reduces Obesity

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Mediterranean Diets are Safer than Keto Diets for Controlling Blood Sugar

The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

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20 Best Mediterranean Diet Snacks (At Home and Store-Bought)

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Spicy Yogurt Sauce that You’ll Put on Everything

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The Mediterranean Diet - HelpGuide.org

There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

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Mediterranean Diet Meal Plan Week 38

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Mediterranean Diet Rated The Best Overall For 2023

Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

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Easy Shawarma-Spiced Chicken

This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

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Simple Gluten-Free Minestrone Soup with Quinoa

Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding


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Easy Baked Falafel with Lemon-Tahini Sauce

These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.


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Easy Baked Spinach and Feta Cheese Frittata

This Easy Baked Spinach and Feta Cheese Frittata is a breeze to make and comes together in less than 30 minutes! Ideal for a weekend brunch, a hearty and


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Mediterranean Lifestyle Challenge 2023 – Day 3

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Researchers explore Mediterranean diet and its health benefits in managing obesity

A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of


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Mediterranean Lifestyle Challenge 2023 – Day 4

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Mediterranean Lifestyle Challenge 2023 – Day 5

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